Featured Image – “While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.” – Greg Glasman (https://www.crossfit.com/what-is-crossfit).

In shot we have Celeste performing rope pulls from lying/sitting and in the background Lauren and Vicky performing the same. This is a great way to scale Rope Climbing to ensure that it suites your current level of fitness and capabilities. Our coaches at CrossFit Algoa are all well versed in scaling and adapting movements appropriately to challenge you and to ensure they suite your current needs!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) If you missed yesterday’s Test 1 of the Winter Challenge, The Triple 3, then complete today!

OR…

1) Practice Butterfly Kipping Pull-up’s / Kipping Pull-up’s

Score = Quality

then…

2) Test 2 – Winter Challenge

Open Workout 17.1

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2017

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell (22.5kg/15kg) and 24-in. box (61cm/51cm)

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
Tie-break – last set of Burpee BJO completed

EXTRAS WOD

No extras today! I.e. Winter Challenge Re-test week!

LITE WOD

1) If you missed yesterday’s Test 1 of the Winter Challenge, The Triple 3, then complete today!

OR…

1) Practice Butterfly Kipping Pull-up’s / Kipping Pull-up’s

Score = Quality

then…

2) Test 2 – Winter Challenge

Workout 17.1 (Scaled)
For time:
10 dumbbell snatches
15 burpee step-overs
20 dumbbell snatches
15 burpee step-overs
30 dumbbell snatches
15 burpee step-overs
40 dumbbell snatches
15 burpee step-overs
50 dumbbell snatches
15 burpee step-overs

Men use (15kg/10kg) dumbbell and (61cm/51cm) box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
Tie-break – last set of Burpee BJO completed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch